Buzz
It's clear that sugar isn't exactly good for us, yet it remains so tempting! Anyone who has ever eaten a single Twizzler only to end up finishing the whole bag (basically everyone) knows the struggle: once you start, it's tough to stop. If only there was something to break this sweet cycle...
One method people have used for years to fight sugar cravings is gymnema—a tropical vine found in India, Africa, and Australia. Its bitter compounds have been part of traditional practices like Ayurveda for centuries, helping to curb sugar cravings and manage diabetes. There's even historical evidence pointing to its use 2000 years ago in treating “honey urine,” an old-fashioned term for diabetes.
How Gymnema Affects You
Gymnema's most striking effect is that after tasting its leaves, your tongue becomes temporarily less sensitive, or even unable, to detect sweetness in foods. A 2017 study in Japan’s Journal of Oral Biosciences showed that gymnemic acids can interfere with sweet taste receptors on the tongue, preventing the sensation of sweetness. Additionally, a 2014 study in Biomed Research International found that gymnemic acids resemble sugar molecules chemically and can block the activation of taste buds.
This mechanism generally works quite well. Human trials, as reported in a 1999 article in the journal Chemical Senses, showed that after a gymnemic acid rinse in a blind trial, participants' ability to detect sweetness was reduced to just 14 percent of their natural ability.
Gymnemic acids can also adhere to the surface of the intestines, blocking the absorption of sugar molecules and lowering blood sugar levels. MedlinePlus reports that gymnema supplements “might affect blood sugar levels,” though the evidence available isn't very strong. Because of this, they recommend that people with diabetes watch for signs of low blood sugar and be cautious about taking the herb with insulin.
Different Forms of Gymnema
Gymnema and its compounds come in a variety of forms, available over the counter. The form you choose will depend on the results you're hoping to achieve and how much you can tolerate its bitter taste.
Tea
One traditional way of using gymnema is by making it into a tea. However, it's quite bitter and not the most pleasant method of taking the herb. You can find packaged teabags like these on Amazon (currently $6 for 18), which come with reviews such as “The taste isn’t as bad as some reviewers suggested.” It's an affordable and simple option, at least.
Capsules
Gymnema is widely available in capsule or tablet form, found at health food stores and even at WalMart. (Prices may vary, but a relatively inexpensive option is $14.99 for 120 capsules.) While these capsules can help block the absorption of glucose in the intestines, they won't deliver the immediate, taste-dampening effects that the tea provides.
Lozenges
If you'd prefer to avoid the taste of gymnema tea but still want the benefits of reducing sweetness, you can try a flavored lozenge. These are sold under the brand name Sweet Defeat, previously known as Crave Crush. A 60-lozenge package costs $49.99.
Sweet Defeat has supported research, published in the *Journal of Psychopharmacology*, led by clinical psychologist Dr. Eric Stice and his team at the Oregon Research Institute. The study involved 67 participants who were asked to select their favorite candy from a selection. After consuming one piece, they either took a lozenge or a placebo. Later, they were offered more candy. Those who had the active ingredient were 31% less likely to take a second candy, and those who did consume more reported a diminished 'pleasantness' of the candy.
Experiencing Gymnema: What It's Like
‘After using a lozenge, all sweet things taste horribly,’ she shares. ‘It’s similar to the sensation of eating cereal right after brushing your teeth.’ She mentions that the hardest part about Sweet Defeat is actually using it.
‘The real challenge is reaching for a lozenge when I have a sugar craving, instead of grabbing the cookie that’s right in front of me,’ says Lawson. ‘That’s where the struggle lies.’
Sweet Defeat’s individually wrapped lozenges come in vibrant blue foil packets. Each lozenge contains a milligram of zinc and two milligrams of gymnema leaf extract, along with some sorbitol and spirulina extract.
Like Lawson, my first obstacle was simply getting started. I knew I had to try the lozenges, but I wasn’t eager to. I kept telling myself I’d begin the experiment tomorrow, after indulging in a bit of ice cream tonight.
When I finally committed to testing, I took the scientific approach and bought a bag of mini Reese’s Peanut Butter Cups along with a pint of Ben & Jerry’s Oat of This World. After eating two of the peanut butter cups, I tried a lozenge. It had a minty, almost medicinal taste, which wasn’t bad at all. My tongue felt strangely numb afterward.
A few minutes later, I unwrapped another peanut butter cup and, with some hesitation, took a bite.
It tasted pretty amazing. I continued eating, savoring each bite. It didn’t stop me from going back for more ice cream either.
I kept a stash of lozenges in my work bag and used them several times over the next few weeks, but it never quite ruined my enjoyment of treats. The lozenge’s unusual but pleasant taste served as a reminder that I was trying to be a bit more mindful of my habits, so in some way, it helped me be more aware of my choices.
I'm not sure if my craving for sugar is just stronger than others, or if gymnemic acids really only work for a select few. While Gymnema does seem to help many people, it hasn’t been quite enough to stop me from heading down the ice cream aisle.
